Archive for October, 2014

730-10 AM ONRAMP

10-11 AM GROUP WOD

11 AM SPECIALTY CLASS-CLEANS

11-1 OPEN GYM

—-STRENGTH—-

FS 6X5 @ 70%

LAST SET FOR AMAP

—WOD—-

ROW 1500 M

THEN NO REST

100 KB SWINGS 53/35

EVERY MIN DO 5 BURPEES

LIVING TREE PHOTOGRAPHY: COACH CARRIE @ HOA6

—-STRENGTH—-

STRICT PRESS 5@50%,

3@60%

2@70%

1 @ 75%

AMAP@80%

—WOD—-

20 MIN

ODD MIN -10 T2B

EVEN MIN-20 DOUBLE UNDERS AND 3 C/J 155/105

C2B PULL-UPS

LIVING TREE PHOTOGRAPHY: COACH REGINA @ HOA6

-645 PM CANCELLED 10/29/14  in honor of  Game 7 of the World Series.  Let’s go Royals!!!

—STRENGTH—-

1 CLEAN

3 FS

1 JERK

20 MIN HWP

—WOD—-

21-15-9

OH SQUATS 135/95

C2B PULL-UPS

—-STRENGTH—-

BACK SQUAT

6X5 @ 70%

LAST SET FOR AMAP

—WOD—-

7 MIN AMRAP

6” TARGET BURPEES

10272014

—-STRENGTH—-

SNATCH: HEAVY DOUBLE

DROP TO 90% OF BEST DOUBLE

DO 3X2

—WOD—-

5 MIN AMRAP

ME KB SNATCHES 53/35 (ALTERNATE ARMS EVERY 12 REPS

RUN 800 M

5 MIN AMRAP

ME KB ME KB SNATCHES 53/35 (ALTERNATE ARMS EVERY 12 REPS

2 PM MOBILITY

9 AM FREE CLASS

10 AM GROUP WOD

11 AM SPECIALTY CLASS: CLEAN

11-1 OPEN GYM

WE HAVE A NEW TRIAL CLASS TIME EVERY FRIDAY @ 345.  THIS IS TEMPORARY PENDING TURN-OUT, SO IF YOU WANT IT TO BE PERMANENT, BE SURE TO COME!

—-STRENGTH—-

FRONT SQUAT

4@60%

2@70%

1@75%

AMAP@80%

—WOD—-

“KARABEL”

10 ROUNDS

15 WALLBALLS

3 POWER SNATCHES 135/95

JOIN US FOR 345 MOBILITY!

—-STRENGTH—-

STRICT PRESS

3@50%

3@60%

3X8@67.5%-3RD SET FOR AMAP

—WOD—-

FOR TIME

30 RING DIPS

30 BURPEES

30 SUPINE RING ROWS

30 JUMPING LUNGES

30 T2B